#WorkoutOfTheDay

"Cindy"
#AMRAP 20'
* 5 Pull-Ups
* 10 Push-Ups
* 15 Air Squats

13 rounds and 15 reps, doing jumping pull-ups, barbell push ups and air squats.

#wod #CrossfitLife #endgame #crossfit #fitness #gym

On today's insanity, I mean #workout

Warm-up 1: 5' #AMRAP with partner:

P1: 150 run
P2: row

Warm-up 2: 3 rounds
- 30" hang
- 5 down-ups box step over
- 10 KB (9 kg) swings
- 5/5 KB (9 kg) push-press

And then: #ForTime Time cap 35'
- 1500 m row
- 30 8m shuttle runs
- 30 burpees box jump overs
- 30 2 KB (6 kg) clean & jerks
- 30 burpees box jump overs
- 30 8m shuttle runs
- 1500 m row

Finished in 33', with fairly ok splits for the row (2:15 & 2:30), drenched, exhausted, and once again questioning my sanity.

#CrossFit #CrossFitForYoga #Fitness #GymLife #Exercise #WOD #WorkoutOfTheDay

Today's #workout

Warm-up #AMRAP 7':
- 45" ski or row
- wall walk + 10" hold
- 10 hollow rocks
- 10 ring rows

Practice: pull-ups & stuff

4 rounds for time (with 1:1 rest between rounds)
- 30m handstand walk (-> 30 shoulder taps foot on box plank)
- 30 sit ups
- 10 ring muscle ups (--> heavy 2" hold on top ring rows)

I finished in 23:13 (including all 4 rests)

I wasn't really feeling like going today, being exhausted and meh and whatnot, but still went, did it, and survived.

#WorkoutOfTheDay #WOD #Fitness #Gymnastics #Gym #CrossFit #CrossFitForYoga

Many thanks for the mention. AMRAP and community radio can boost band listeners and followers.

#AMRAP #communityradio #promotion #listeners #success #947thePulse

https://www.apraamcos.com.au/about-us/news-and-events/stu-mackenzie-the-pulse-community-radio

#WorkoutOfTheDay

"Confessions"

4x #AMRAP (as many rounds as possible) of 4 minutes each
* 6 toes-to-bar (for me knees as high as they go with a kick out)
* 6 burpees
* 6 double dumbbell hang cleans with 12.5kg in each hand

90 seconds rest between the AMRAP's

Finished 3 rounds in each AMRAP.

Then participated in a #Foundations class

#EMOM (every minute on the minute switch), 20 minutes

1. 8/8 Straight Leg Kettlebell Deadlifts (16kg kettlebell)
2. 10 Goblet Squats, heels on plate (16kg)
3. 8 Nordic Hamstring Curls
4. 6/6 Box Step-Ups
5. Assault bike (leasurely)

#wod #crossfit #endgame #CrossfitLife #ThrowHeavyShitAround

#WorkoutOfTheDay

"Drunk Cindy"

#AMRAP 20'
* 10 toes to bar
* 8 med ball cleans (14/20 lbs)
* 6 pull-ups / ring rows
* 4 med ball squats (14/20 lbs)
* 2 ring muscle ups
* 30 double unders

Finished 7 reps

Managed to do everything with the 20lbs med ball, ring muscle pus but the easier variant (lower rings), and ring rows.

I also feel like I'm getting the hang of consecutive #doubleUnders!

#wod #crossfit #crossfitlife #endgame #drunkCindy

#WorkoutOfTheDay

#Warm-up
1' Frog Pose
30"/30" pigeon pose
10 sumo squats
10 cossack squats

2x
30" air squats
30" single unders
30" scap pull ups

10 back squats with an empty bar, build up to weight

2x
5 negative pull-ups
10 kipping swings

#Workout
"Quad Squad"

#AMRAP 20'
10 Chest-to-bars (scaled to jumping chest-to-bar)
20 Back Squats (43kg)
30 Double Unders

Then did a #foundations class

#Warm-Up

2x
10x Downward dog to upward facing dog
30" Side Plank left
10 Sit-Ups
30" Side Plank right

3x
12 meter walking lunges (rotating upper body)
5 Inchworms
5 Side Plank Rotations / side

4 supersets:
10 Russian Twists (L&R=1) - 7.5kg
10 Flutter Kicks (L&R=1)
30" Hollow Hold
1' Rust

"MetCon"

Focus: Core
#EMOM 20'
1. 6/6 Med Ball throws sideways against the wall (12lbs)
2. 8/8 sitting Pallof Presses
3. 8 Knee Raises, 3 seconden descend
4. 30" L-Sit in the rings
5. 1' Rust

#wod #crossfit #crossfitlife #endgame

tl;dr: I did crossfit and a foundations class and now I'm dead

#WorkoutOfTheDay #wod #crossfit #endgame #crossfitlife #exercise

"Three Little Piggies"
#AMRAP 18'

3-6-9-12-15-18-... reps
Pull-ups
Push-Ups
Air-Squats

Scaled to
Feet elevated ring rows
Barbell Push-Ups
Air-squats

#WorkoutOfTheDay

#Warmup
3 intervals:
30" single unders
30" up-downs
30" plank hold
30" rest

4' on the clock:
10 air squats
10 step-ups (alternating)
10 walking lunges

2' practice on double unders

4 sets:
6 step-ups with weight per leg (15kg)

Buildup pistols:
10 reverse pistols
10 box pistols
10 pistols with rings / elastics
10 pistols

#Workout
#AMRAP 16'
"Happy Feet"

20 mountain climbers
30 double unders
20 pistols (scaled to box pistols)
30 double unders
20 walking lunges
30 double unders

#crossfit #endgame

Today's #workout

Warm-up 1: 5 min AMRAP
Partner 1: run 150 m
Partner 2: row
Then switch

Warm-up 2: 5 min AMRAP
- 20 second active - passive hang
- 10 single leg dead lift (5L / 5R) [9kg kettle bell]
- 10 ring rows
- 10 hollow rocks

10 minutes to build to about 70% of 1RM dead lift.

Then: Time cap 15 minutes (quarter finals WOD 5):
- 21 dead lifts (at 50% of 1RM = 30 kg)
- 21 chest to bars --> ring rows with 2 second hold
- 15 dead lifts (at 60% = 35 kg)
- 15 bar muscle ups --> jumping bmu on a low bar and I finally managed to stay on top for a second or two(!)
- 9 dead lifts (at 70% = 42 kg)
- 9 15ft rope climbs --> 18 modified (floor to standing) rope get ups

I finished in 12:37, totally dead, and my hands hating me, but I did it after 2 weeks of il dolce far niente

#CrossFit #CrossfitForYoga #WorkoutOfTheDay #Wod #WeightLifting #Gymnastics #ForTime #AMRAP

Today's #Workout

Warmup :
- rounds of 30 seconds of med ball tension with partner (one grabs ball between elbows, other pushes ball around, both standing and laying down with legs at 90 degrees), steal the med ball
- 10 med ball squats,
- 10 med ball shoulder to overhead

Practice: sandbag lifting and carry

24 min amrap with partner
- p1 12 cal row / p2 thrusters until p1 is done
- switch
- 12 lengths (10m) sandbag carry, divide as you want
- p1 12 cal row / p2 2 KB deadlift
- switch
- 12 lengths 2kb farmer carry

I did 7,5 kg thrusters, 16kg for deadlifts & farmer carry.

#crossfit #CrossfitForYoga #WorkoutOfTheDay #wod #amrap #fitness #PartnerWorkout

#WorkoutOfTheDay

.com workout

Rounds/Reps
#AMRAP 20'
20 weighted box step-ups (2x9kg)
20 weighted walking lunges (2x9kg)
40 weighted sit-ups (1x9 kg)

Finished 3 rounds and 16 step ups. Those Sit-Ups are deadly...

And for fun we ended the workout with
4 supersets of

8 seated dumbbell presses (2x8kg)
8 bicep curls (2x8kg)
90" rest

#wod #endgame #Crossfit

Today's #workout :

Warm-up:
- 400 m run
- 2 rounds of
* 10 inch worms into down dog
* 10 jumping air squat
* 10 kb high pull

Mobility:
- low lunge open knee to side
- runner lunge with thread the needle
- Y T W L shoulder rotations

Technique:
- PVC work for push jerk

#StrengthTraining :
- 5x5 every 2:30: heavy push jerk (24 kg)

#WOD
14 min #AMRAP
- 10 db clean & jerk (alternating, or 5-5) (7,5 kg)
- 10 wall balls (3 kg - I still don't manage to receive the 5 kg ball decently)
- 10 burpees

Did 5 rounds + 25 reps.

#CrossFit #CrossfitForYoga #Fitness #WorkoutOfTheDay

Starting the long weekend strong:

#WorkoutOfTheDay

"Ester and Gemmels Birthday Workout"

#AMRAP 10'
* 8 pull-ups
* 9 american kettlebell swings

#AMRAP 10'
* 9 goblet squats
* 8 wall walks

Did 9 rounds and 6 pull-ups on the first #amrap, doing jumping pull-ups and using a 16kg kettlebell for the swings.

Second #amrap was 8 rounds and 9 squats, using the same weight kettlebell and doing wall-taps (both hands on the wall) to keep the pressure of my left wrist.

Did try two wall walks, which surprisingly didn't hurt! So my wrist is recuperating, which is great :D

#wod #crossfit #endgame

#WorkoutOfTheDay

Warm Up
3x 30"/30"
Wall Sit / Single Unders
1' Deep Squat

2x 10 Banded Air Squats
2x 8/8 meter banded side shuffle
2' practice double unders
10 Back Squats with empty bar

Skill

Practice inverted burpee
#EMOM 12'
5x Candlestick to shoulder stand
30" Handstand Hold
6 Burpees

#MetCon - "Touring Circus"
#AMRAP 15
5 Inverted Burpees
10 Back Squats (3/4 bodyweight) - ended at 45kg
15 Double Unders

I finally managed to get the hang of double unders!

And the back squats was a #PR too ;)

#wod #endgame

Today's #workout :

Warm up:
- 600 m run
- mobility & core flow
- 4 rounds of:
~ 8 burpee broad jump
~ 10 kettle bell sumo dead lift high pull
~ 10 v-ups / tuck ups
~ 10 goblet squats

Technique work: squat clean

20 min #amrap :
- 7 squat cleans (heavy singles, 20kg for me)
- 400 m run (🐢 turtle club represent!)

Got 4 rounds + 7 reps

#CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #WeightLifting

#WorkoutOfTheDay

Warmup with
* Walking Lunges
* Wall walks
* Handstand 30s againstthe wall

#wod was an #AMRAP 20 mins
200 meter farmers carry (12.5kg/hand)
100 meter walking lunges
50 meter bear walk

did 2 rounds and 150m of the farmers carry

#endgame #crossfit

#WorkoutOfTheDay

#AMRAP 12 mins

8 Dumbbell Snatches left 12.5kg
8 Overhead Walking Lunges left 10kg (had to drop to 10kg, couldn't keep the 12.5kg steady)
8 Dumbbell Snatches right 12.5kg
8 Overhead Walking Lunges right 10kg
40 single unders with crossover attempts

Did 4 rounds

I think I managed one or two crossovers, it ain't my thing

#wod #endgame #crossfit

#WorkoutOfTheDay

#AMRAP 15'
15 Burpee Box Jump Overs
12 Dumbbell shoulder to overheads (10kg)
9 deadlifts (60kg)

Did 4 rounds and 6 reps of the burpees.. I HATE BURPEES!

#wod #crossfit #endgame

#WorkoutOfTheDay

Open 23.2A

#AMRAP 15'
5 Burpee Pul-Ups/5 burpee to target
10 Shuttle Runs/1 minute assault bike
Add 5 burpees each round

Finished at 122 reps!
(25 burpees and 42 seconds bike)

23.2B
Find 1 rep max thruster in 5 minutes
Ended at 39kg

#Crossfit #TheOpen #Endgame